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Sun 12th Nov 2023 at 9:04am by Flatlander

Run > Recovery Run
  • cold
  • Time
    6:14
  • Miles
    0.50
  • Min/mi
    12:28
  • WAVA
    36.63
  • Stride(cm)
    76
  • Cals
    49
  • Watts
    190
  • Cadence
    170
  • BPM
    134
  • %MHR
    74.2
  • B/mi
    1665
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

Reluctant short run to warm myself up a bit. 2C.
Couldn't lift my L leg properly so the L foot toes were scraping the tarmac putting me at risk of tripping over, so I stopped running.

1) 0.50mi - 6:14(12:19/mi) 134/143bpm [1650b/mi] 49cal 184/223W
6:14

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.06 44 44 11:39 113 89-127 1317 167 162-170 203 192-223 0/2
0.13 1:28 44 11:51 132 125-135 1563 169 166-172 208 199-217 1/1
0.19 2:15 47 12:34 136 132-141 1709 169 166-172 194 186-206 1/0
0.25 3:02 47 12:25 139 133-142 1725 169 166-172 182 178-189 0/1
0.31 3:47 46 12:11 134 132-135 1632 170 166-174 184 178-191 0/0
0.38 4:47 59 +10 15:45 137 135-139 2157 168 162-172 184 169-196 0/0
0.44 5:34 47 12:33 136 133-138 1707 172 168-174 183 180-187 1/0
0.50 6:21 47 12:38 141 138-143 1781 174 172-176 183 180-185 1/0
0.51 6:25 4 13:34 141 141-141 1912 172 172-172 181 180-181 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 143 max Delete HR Trace

  • Cadence Distribution

    170 avge / 176 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.5 169 0.5 6:15 12:42
    Pause 2.5 - - 10 -

  • Power Distribution

    190W (223 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:01 12:07 32.12% More
    800m 6:19 12:42 36.17% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:00 13:00 40.90
    5km 43:13 13:55 39.88
    5M 1:11:34 14:19 39.50
    10km 1:30:06 14:30 39.27
    10M 2:29:13 14:55 39.11
    Half 3:18:40 15:10 38.87
    20M 5:11:06 15:33 39.00
    Mara 6:54:12 15:49 39.28

Bespoke Fields

Amend your bespoke fields
Race Pace
HRV

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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